For the heck of it, I went a diabetes nutritionist recommended by my doctor…long story short. They wanted me to eat 160g of carbs daily, low fat, lean meat, multiple grains on meal plan😳🙄 I stood up and shook my head. Told them, you need to go back to school and get the facts. I left. That was 4 years ago. My brother just went last month They’re STILL teaching old news. Makes me so 😡 Thanks for all you do Tom♥️
Well, even the CEO of the ADA has announced that she got off her insulin and other diabetes meds by maintaining a ketogenic diet. Probably that she is the first head of that organization to actually be diagnosed with diabetes factors into looking for an actual solution.
I commend you for doing this. More people need to push back on nutritionists who still refer patients to the antiquated food pyramid. It’s only when we challenge them to uphold new research, will they be forced to adjust their ways and stop teaching outdated research.
I’m a mma fighter and I just did my first keto diet experiment and lost 25lbs in 2months and felt incredible throughout the day, however on training days i felt horrible, my stamina would diminish very quickly same with my strength. I broke keto and slowly reintroduced carbs slowly to not gain weight and now my power and endurance is through the roof. I’ve realized keto is good for certain lifestyles. Wish I could remain on it but my body needs that explosive energy from carbs. I also only use complex carbs
After 3 weeks of keto, my weight hasn't changed one bit. Verified my ketoisis via GKI by blood testing. Going to 100g per day, I hate having to supplement electrolytes, its such a pain. Mostly on keto I sleep terribly and feel mentally fogged, probably because I can't get my electrolytes in order. I'm hoping its enough to hold on to electrolytes. My athletic performance seems alright on keto, on the days I can make myself workout on keto. It just kills my drive. I may do occasional 3 day fasts if I want to fat adapt my metabolism on deload weeks. Keto did help me really clean up my diet, so it was worth the experiment. Maybe I'll try again in a few months of a better low carb non-keto diet.
Late to the party, as a fellow MMA fighter, I did keto just to cut weight. During the day, felt fine, training and weights, awful. It works but not a way I want to live. Happy training 🤝🏾🥋🥊
Hey Thomas, could you do "a day in life" video? It would be amazing to see your habits, how often do you do workouts, what do you eat, fasting habit, etc. Thanks!
I only have one carb meal a week, the boost lasts about two workouts. Any more carbs within 7 days and I also felt a loss in strength. I'm able to get back into ketosis with in 24-36 hours. This has helped me get back endurance for running, boxing and lifting. I run at least 25 miles a week and the next 2 runs after the carb meal is real jet fuel. I always listen to my performance.
Check your testosterone. Reducing carbs and working out like that will deplete your testosterone. Check it. If not crashes yet keep doing keto and see down the road. Been there and done it
When I was doing full keto & then I introduced carbs again, it made me so sick to my stomach & I felt like garbage. I still do low carb but I’m not as strict as I was while I first started.
I started reintroducing carbs into my diet and have, for the most part, felt a lot better. But it's not simple carbs like bread and pasta. But more high fiber type stuffs like oatmeal, fruits, and berries. It's helped my workouts (I mainly weight lift), and I've been getting stronger more consistently. For what it's worth, I don't really watch my carbs and fats religiously, only my proteins, which I get between 225-295g daily. The fats and carbs sort themselves out depending on my appetite that given day.
@@lf7065 I lift weights 6 days a week, with fairly high intensity. That and I also happen to like meat products a lot so it makes it easy. Also, when you go into a calorie deficit, eating mostly protein allows you to raise your overall daily calorie intake due to proteins high thermic effect. At any rate, my protein intake sits between 1.25 and 1.5g per pound. High protein diets are ok for anyone that doesn't have kidney issues, even for the long term.
@@PeteKona Thanks for sharing, Pete. You are very physically active, so that's great! We all need to find what works for us. Sounds like you've done just that. My body feels best with lots of veggies and potato carbs, with my protein in smaller portions coming from eggs, meats and chicken. I average about 75 grams of protein per day at 120 lbs. I had cancer so I worry about stimulating MTOR too much. 😐
What I have found from personal experience and what works for me is doing 2-3 days of carbs and the rest of the week keto. So I’m doing a keto paleo approach. If you think about it our ancestors did the same, as eating what they had available at that moment. When I mimic outr ancestral way of eating I’m always thriving. But I can only speak for myself. Good info Thomas.
Thomas you are a genius. Straight keto cannot be maintained for long. Working out fasted is the only way to tell what is going on. My grey area is around 75 grams of cabs. 100 gm 2 days in a row is disaster. Stay with your 3 day cycle. Plant protein and collagen has really helped me stay in ketosis. Thanks buddy!
One of the solutions for the 'weak on eTRF IF' points is a 5 day 'rest' where I do put good carbs up to 200g for the period. And, to return to eTRF with >20g carbs (from green vegetables and occuring in meats), as a restart. Net result - minimal carb cycling then allows fat adaptation to be super-aggressive. Happens now 4 times a year, and I am syncing the next one to the Christmas period for good reason. the next one after that will be at Easter. All of a sudden, the Catholic feast days on the calendar start to make some real sense...
The only time when carbs actually give me energy is when I drink a Starbucks Triple Shot lmao. I remember a few years ago when I used to drink two of them just to make it through a 10 hour night shift at a hotel on little sleep.
Been waiting for smth like this! Really Cool video!! Also I wish you could add more about the carb side of the spectrum diets, like having a bit more carbs than 100g and what the result would be! And how to manage any downsides! Thanks for the Cool info
I am exactly in the state that Thomas is describing. Went on carbs in anticipation of the holiday season and now feeling lousy mid-way. CANNOT WAIT to get back into keto after the new year. Thanks Thomas!
Wow!! Thank you. You hit the nail RIGHT ON THE HEAD. I started back on carbs. Up to 200 on heavy work out days but feel like crap. 20g or so before a workout works well. After my workout I can "pig out" within reason and feel great. Im even losing weight more. Crazy. Thank you. This helps a great deal. I can understand better now.
Have you ever gone full Carnivore @Thomas DeLauer? I feel the best so far from going that direction and cutting carbs out entirely. I've been a hard-gainer my whole life until going Carnivore and now its not only put on proper muscle on my skeleton, but the strength I've reached in just weeks alone is tremendous along with the endorphins I feel when pushing into another rep past failure. Stuff I never got with a typical carb workout diet or a clean keto one. If you haven't. I'd love to see you try and watch your reaction after doing so. If you don't, it's all good.
I kinda agree lol. I normally have carbs only on a first meal and 2nd meal sometimes (depending on my level of hunger) having only enough carbs but more on proteins and good fats. I find this works out well and not over doing it on carbohydrates while having a balance diet, etc. GAINZ 👊🏼💪🏼💯
Great info! I think I live in the gray area a lot. Would love a video on even some of the habits that help you stay in keto. I often pop out of keto from nighttime snacking and then continue to stay in this gray area. The struggle is real! Great thoughts Thomas.
I cycle carbs with a day or two cheat days a week to promote muscle growth and because I am getting too lean on keto/IF. Carbs are habit forming. as soon as you get off them your body craves them. I only get hunger pangs when I eat carbs.
Funny this video came up. I started taking carbs in again about 90 days ago and I've been feeling like hammered shit lately. I'm gonna cut the carbs and see what happens. I've always thought that you have to keep the body guessing for it to run optimally. So cycling back and forth makes sense.
I'm at this point right now, been on keto since November 2019. Thanks for your videos they've helped me lose weight, along with improving my Epilepsy and brain function -- which is where this diet originally came from!
Every time I change my diet from high carb to low carb I feel amazing the first day.High carb diet and after a few days I start to get insulin resistant and my hypoglycemia starts ramping up.Then I go low carb and the first day is magical in regards to hypoglycemia but then the next day and from there on I never feel amazing as first day.So back to high carb and once again I feel amazing the first day but then 2nd day and onwards its back to feeling like shit.Is the best thing then to alternate a high carb day with a low carb day??
Experimenting with your diet and switching it all the time might be interesting and I can see how you can do this in your live when you mainly talk to a camera for your living whenever it is convenient. I need more consistency. IF/OMAD is easy to do forever and actually saves time, keto is something I can do forever. I like the combination keto/OMAD- it certainly does not max out my strenght capabilities, but it is really nice for saving time, keeping a reasonable body composition (if there is too much fat, I can just skip a daily meal and go for a run or something instead). If I was a professional athlete, I would definitely implement some carbs. I would see this as part of my job.
I went thru this this summer. I have been low carb/keto for a long time (4 years) with fasting. I really slacked off this summer and ate anything I could. And coupled with working out and running, I started feeling like freaking trash! Absolute trash. Gained 10 pounds. Don't think it was actual fat because I dropped it within two weeks. Think I was holding onto water. Went back on low carb with fasting and boom, energy and strength came right back. Broke through the plateau I was experiencing. Every now and then I'll carb load. But it's rare.
This is exactly where I am too. Just low carb enough, but not in ketosis. My energy level is still good, but I crave carbs for fuel. But I don’t have much fat on me. Probably more than I think, but not rolls or big belly like before. Always open to tips. Probably back on keto January 1.
I have not watched yet but I agree with the title. In my case I think it's insulin resistance but I climb stairs with a spring in my step normally but if I've carbed up too much I'm lethargic and weak in the legs. It's noticable and it makes sense.
Carnivore has worked great for me. I have been eating more seafood than red meat…plain Greek yogurt, Turkey sausage, eggs, sardines, shrimp, tuna, and whey protein to hit 200g protein daily. 5-11 195 at 12.5% body fat…and I’m 52 turning 53 in January. No ups or downs before or after meals, rarely any caffeine and no pressure-workout. I was eating healthy and working out 5x a week(weights) at 205 but wanting to tweak and improve. The last nine months on carnivore I’ve been 6x a week at gym and on off day I’ll loosen up on bike or treadmill walking, dead hangs and abs.
I fast 24hr twice a week and the last meal before my 24hr fast is keto. All other meals have a lot of carbs. I feel great. Basically a long term metabolic flexability .
I've been doing keto for 8 weeks, no carb. When should I introduce carbs back in? This month? next year? I play to go back on carbs for like 7 days and back into keto for a couple months.
I think it would be interesting to conduct a study on the rate of fat adaptation for people who have previously been keto. I was carnivore before but due to various reasons, I went back to eating grains. Since, I've started carnivore again and it's much easier this time round to adapt to the cravings and low energy levels at the beginning...
@@tenzindolma6266 I think below 45g is already ketogenic diet. at 50g to 100g carbs a day, that would be low carb diet. problem with that is the gray area like tdl said, what gives me weak days and difficult times to go on long fasting times per day.
METABOLIC FLEXIBILITY !!!..... people are always by default wanting to find that one thing that works forever. If you want to be adaptable and flexible, you gotta work out carving out different pathways in your brain. Be water, my friend.
Tom Platz was once asked if he could change something with his diet in his prime, what would he change? He said: I wish I had switched between high carbs and low carbs more often 💪 Sounds exactly what you are saying here 😻
Don't worry about keep switching between high and low carbs...just fast more frequently. That's our natural primal state. The problem is in your mind not your body.
Hey Thomas! Been doing my own version of cycling carbs for 2 weeks and I don't seem to be losing fat adaptation. I mainly stick to some meals with lean protein+carbs (from legumes mainly) and some keto meals right before each of of my 24h weekly fasts (2x week). I feel like I can recover some carb adaptation while not losing too much fat adaptation.
@@MohsinAli-jt5rk I usually eat 2 eggs like 1 hour before the non-keto meal and then eat the legumes with the lean meat. Feel like that gives me enough aminos to absorb the protein from the legumes
Carnivore MD had similar issues and added more carbs daily which didn’t raise his resting insulin. The answer might be cyclic carbs and keto during the day?
I came to that conclusion aswel. If I remember correctly Norton said that leaving ketosis takes same time as getting into ketosis for a person so while having stable energy levels on keto you can consume carbs to push you even farther in physical activities but it must end right then and there. For example if you strictly eat no carbs for 2 weeks and your body gets used to using fat as a fuel then eating some carbs won't change much cause there are only so much carbs in the system to be used and it will continue burning fat again.
@@Donadzea Timing and use of carbs in a keto diet is being worked out by quite a few YT keto people. Electrolytes are a real issue. Just keep away from oxylates!
Can you please talk about the theory that fats dampen blood velocity. And if we're on high carb low fat then body stays insulin sensitive since not both macros are competing for update? I think Slim land did it when doing omad. having either high carb or high fat meals during the eating window. But trying to avoid both. Most bodybuilders also favor esp during cutting a insanely low fat diet with several meals spaced throughout the day. When we look at observational studies it seems this is the healthier approach still. I'm just trying to figure out the right way man and I can't. I feel hungry on highcarb/low fat diet if I abstain from animal protein. Yet I'm kinda satisfied with some animal fats + animal protein + high carb. Low carb, med prot/fat gave me my best physique, no hunger, stable energy, decent sleep. But I developed chest pressure and slowly Bloodpressure started going up. Then went high high carb, 300-400gr a day. But no fat, lowish protein. This dropped my A1C actually to 4,8 despite eating 6x a day carbs. Bloodpressure improved and chestpain went away. But I felt like garbage mentally, constant hunger despite sufficient kcal intake.
Something I realized is how important the widow is and mainly sticking to that. And like how sometimes (mainly sticking to it tho) you go outside that widow it's also like you go outside keto sometimes too. It's also the seasons and weather makes a difference too. I think being mindful is key and it's also important to listen to your body too. I think something that people get lost on is this health not always about looking your best. Have to consider how you are feeling as well because that is health related. It's also coming down to your attitude about this because it's gotta be coming from a good place. Push the boundaries but at same time have to look out for yourselves.
It is a very interesting topic, very individual and it depends how well our liver absorbs the cholesterol, or even how well transforms the fat. Many have gens that are expressed/ inhibited and they are metabolically in danger with a ketogenic diet. If you try to be scientific based on your videos, you could have also the responsability of inform about that. Probably with your age, intense training and awareness about metabolic flexibility since years, your body react quite differently that most of the population, your viewers included . Nevertheless, you are doing a great job, and this area is a constant building up and changing concepts.... As you well know.
Thats exactly how I feel. The more carbs I eat, even fibrous veggies, the faster I gas out doing cardio. I also get much more sore after lifting, and recovery takes a lot longer.
This is awesome! I believe carbs are jet fuel! But the idea of having my body optimized for consistent fat burnig sounds great. I am way more explosive on carbs. But my endurance is greater when I eat a lot of fat. Jus feel a little bit more sluggish
Yep, pretty much my experience as well. Periodic increased carbs helps with higher intensity workouts, bike cycling, but too many days of higher carbs my performance starts dropping off and start gaining weight. Peak power drops. I am generally just low carb. It takes me a couple of weeks to reset. Good video.
When I get serious about workout usually go full keto. I actually do get way stronger on carbs but eventually there’s a point where my weight overtakes the strength. On keto I get stronger gradually and I look and feel better the longer I do it. Except for constantly peeing. I could be doing it for a year and I’ll still get up in the middle of the night to pee every night.
This is not a cause of you doing Keto. Unless you were drinking alot of water compared to any other diet you were doing, peeing constantly is a kidney symptom.
People don’t seem too understand that Keto peeing is because low carbs cause electrolyte dumping in urine. You either need to get enough carbs to keep your electrolytes or drink more electrolytes. It’s a tough balance and I am starting to think we need a cyclic move tween keto and carb diet.
@@JeanLucConnery I respond really good to carb cycling, unfortunately the carbs always derail me. I’m at the point where I just do keto to keep my hunger down, I don’t really care about actually being keto because of the urinating thing. Getting into ketosis I have to go to the bathroom at least once per hour all day long, once or twice a night. After I’m use to it, it cuts down but it’s still too much.
Everything is mental💯 Just bc you’re on low carbs doesn’t mean you’re weak. You can push through anything with a strong mind . Remember, where the mind goes, the body follows 💯💯💯💯💯🤞🏾
for anyone wanting more of a flexible dieting plan, or some ideas here you go!! MORNING: most of the time i work out before eating breakfast: BREAKFAST: 6:30 AM - 8:00AM in a bowl : 2 whole eggs+ half a cup of egg whites mixded in w/ 2oz of chorizo, 40g of avocado, 1 cup of broccoli, 2 spoonfuls of non fat greek yogurt, 5 kalamata olives, dash of redmonds salt. 1 spoon of feta goats cheese on the side: 2 toasted slices of Ezekiel bread +daily Vitamin D3+k2 supplementation (5000iu) in winter, 1 softgel of astaxanthin , 5g of creatine, 1/2 tbsp of fish oil. 1 magnesium L-threonate capsule MID MORNING: black coffee w/ a dash of cinnamon and sprinkle redmonds salt - 8:30 am to 9:30 am,[ (will sometimes drink a sugar free energy drink every 3rd day or so)under 300 mg of caffeine every day though)] LUNCH(1130 - 1:00PM) : about 50 -60 g protein coming from leaner cuts of meat like (90% -93% lean , 7-10% fat ground beef) or Salmon, I will usually up my fats with chicken thighs or fattier cuts of meat every 4th week or so if im getting a little tired of my meat choices, about 60-80g of carbs from Red potatoes, side of steamed broccoli or brussel sprouts+ 2 pieces of kiwi fruit or some type of fruit (under 100 calories of fruit) afternoon snack: (3pm -4pm) under 300 calories: 15+ g protein bar under 300 calories or canned sardines w extra virgin olive oil with some blueberries / raspberries on the side dinner: (5PM-6:30PM) 40-50 g of protein coming from lean protein with a side of fermented veggies, 60-80 g of carbs from red potatoes, and then a dessert choice of fruit or sugar free ice cream under 200 calories :) after dinner: 2 spoons of unflavored collagen , .75g of Inositol, 2 magnesium L-threonate capsules sometimes: some nighttime relaxation promoting tea. i know this is alot but i hope this helps !
I’m high carb about 250/300 grams, low fat/protein (vegan) post menopause and I feel great eating this way and workouts are always great (always drink a huge celery juice during workouts too) so it must be different for everyone as been like this for years
See I eat a high protein like 4 to 5 eggs with avocado 🥑 after my 20 hr fasting. And I do a low carb. Some day’s I eat more fat then others and eating high fats.like salmon.
300 grams of carbs is equivalent to 24 tablespoons of sugar and does the same thing to your body. I was vegan a few years ago and felt great but I was storing fat and my blood test results weren't optimal. It's great you're feeling good. how does your bloodwork look?
No readings. I’d do my morning workout fasted then have about two baked potatoes with sour cream and butter. Had good energy and didn’t have the energy dip like most people do. It only worked with potatoes though for some reason. Rice always made me feel sluggish. Not sure why but potatoes have always been something that were not a burden on my digestive system and didn’t cause a dip after consuming.
So is Keto better for long term muscle growth and energy? Is it really possible to build the most amount of muscle possible on a high protein, moderate fat, low to zero carb diet?
I train fasted at 4:30 am and then go to my job as a nurse. I eat oats and Greek yogurt for my first meal at 7:30 am and then taper mt carbs off over the course of the day. It works for me. I can't imagine training with food in my belly.
Carbs are good for you they are the actual source of energy. You never want to get into a state where your body is using protien as fuel. If you feel weak, you're either not eating enough carbs, or you're eating the wrong carbs. A good macro split based on your BMR, body composition and lifestyle will get you further than a fad Keto fling.
Actually it happened to me i was in really low carb diet less than 100g p/d ( around 50-60 g ) then i started adding more carbs i got more satiated but i feel weaker if iam not stronger
I ate lots of carbs two days in a row last week .... Not normal for me.... Took me three days to feel normal again .... Amazing that I truly realize I feel better and want to feel better when I'm eating better....
Good video Thomas. I am 53 years old and one thing of learned - Listen to the body and mind. Yes, I feel the need to do prolonged fasts at times, and then increase carbs, then go months on vegetables and fish. But I always check the scale.
It might be you get short on tryptophan, and essential amino acid for serotonin production. It's a rare amino acid, and we cannot make it for ourselves. We need it from food. It also helps us sleep.
hmm, that gray area is where im trying to get in order to maintain carb sensitivity, as i had issues last time i was neck deep in keto, but i guess 75% fat adapted would be a better target, as i also dont want to be dependent on food in order to perform. i want to be physically and mentally capable of handling hardship. ive also been totally glucose dependent in response to totally ketogenic, but the 24/7 hunger wasnt worth the great workout performance. it has taken me since september to be capable of processing fats again and my performance has been shot, but is improving. i had thick brain fog thats only now clarifying, also able to do 18-22 hr IF again. just yesterday i began concentrating the day's carbs to near-bed time workouts, but aim for 0 carbs during surrounding meals. i started doing high fat, 0 carb early morning workouts in order to shift back into fasted workouts, as they used to be strong. its a great transition so far!
There is a female doctor who researches keto, fasting etc for women at different phases of their cycles. Worth looking into her stuff. Mindy Peltz or Pelz
My cousin just got a degree in Nutrition. She has the same age (70) as myself. I suspected her school would have taught her that fats were bad for you, etc. So I asked her and she started to regurgitate that nonsense. I did not want to hear it and changed the subject. This was in Brazil.
I'm stuck in this same grey area unfortunately . I'm type 1 diabetic but my pancreas has some function . i cant use insulin because the blood glucose crashes are instant . there is a 15 minute window where it drops a whole damn 10mmol at once on insulin . without insulin i cant exceed 120grams of carbs . im trying to gain some fat to avoid neuropathy issues because if i catch a cold right now ill be screwed . it seems my pancreas has no first phase insulin release . but it compensates in the second phase release . right now I'm on 120g carbs a day . about 120 to 150 proteins but not allot of fat because it makes me feel sick
